Unsurprisingly, a good night’s sleep is as important as exercising or eating properly.
However, we have become so busy and stressed these days that sleeping well for a few hours seems like a distant dream. It is widely believed that about 10-30% of adults suffer from chronic insomnia.
So, if you also wish to elevate the quality of your sleep, these tips will come in handy!
1. Expose yourself to bright light
You might not know this, but the human body has a biological clock known scientifically as the circadian rhythm. This clock affects your mood, hormones, diet, and almost everything else.
If you expose yourself to bright light, preferably natural light, during the day, you’ll be able to sleep better at night.
Sunlight helps your circadian rhythm function properly without disrupting the hormones required to sleep at night.
So, make it a point to go out into a sunny area every day for at least 30 minutes or invest in bright light bulbs.
2. Have a sleep schedule
People struggling with their sleep quality often have no proper sleep schedule. If you also don’t have one, it’s highly recommended that you make a schedule and stick to it.
Set aside no more than 8 hours of sleep each day. Most people require about 7 hours of restful sleep, but we don’t require more than 8 hours to be well-rested and functional.
Next, go to bed and get up at the same time every day, including at weekends. If you usually sleep in till late afternoons on weekends, skip it immediately. Being consistent helps your body to stay fit.
3. Invest in good-quality mattresses
The quality of your bed and mattresses also play an important role in elevating your sleep quality.
If your bed is too hard or if the mattress is too lumpy, you’ll keep tossing and turning every night. So switch over to a comfortable doona quilt that will keep you cool in summer and warm in winter.
Invest in the best doona Australia with special eco-friendly, natural, and cruelty-free materials that can be used anytime. This will provide you with ultimate comfort and warmth.
If required, you can also consult with doona sellers to figure out what kind suits your needs the best!
4. Pay attention to your diet
When it comes to your diet, you need to be mindful of what you consume throughout the day.
For starters, eat healthy meals thrice daily and ensure they contain all essential nutrients. Don’t go to bed hungry or overstuffed. This will keep you awake at night and might even lead to health problems in the future.
Even food items containing nicotine, caffeine, or alcohol need to be consumed carefully. Try to skip that glass of wine or coffee right before you sleep.
The stimulating effects of these beverages will take hours to fall asleep, and even when you do, your mind won’t rest.
5. Reduce blue light exposure
It might sound impossibly difficult, but you must quit using your smartphone or laptop before falling asleep.
Scrolling through Facebook or Instagram feeds and trying to fall asleep while doing that will harm your sleep cycle and your eyes too.
While exposure to bright light during the day is healthy, the same can have detrimental effects at night.
If you can’t help but work on your computer till late at night, wear glasses that block out blue light. Also, make it a point not to use any electronic gadget emitting blue light at least an hour before going to bed.
6. Contact a healthcare provider
People try out different options to help them get restful sleep at night. But even after trying out these tricks, if you feel that you’re not able to fall asleep, it might be a good idea to visit a doctor.
Go to your regular healthcare provider and ask them if there are any underlying problems. Often, sleeplessness can be triggered by mental health issues such as stress or anxiety.
Your doctor may run some tests and scans and then give you the solution to your sleep problems. Sleeping pills, taken in correct doses, have also proven to be quite effective.
Over to you…
It might take some time for you to get accustomed to changes in your lifestyle and sleep cycle. But remember that consistency is the key to a healthier life. So, follow these tricks, and you’ll see positive results in no time!
Also read: Easy Ways You Can Increase Your Body’s Energy Levels
